Saturday, June 1, 2013

Kipping.. Kipping Swing, Kipping pull ups!!

Sunday June 2

I. Warm up 3 rounds:

  • 100 M run
  • 10 OHS with PVC
  • 10 Dislocates
  • 3 Bridge ups
II. Kipping Positioning
  • Hollow Holds
  • Hollow rocks 
  • Superman

III. Partner Work
  •  :10 sec shoulder retractions x3
  • Dead Hang pull up - or attempts
  • 3 of 5 sets of swing stops
  • 3 hand releases
  • Partner spotted kips.
  • For those who are trying to connect I will cover the transition.
IV. WOD
21-15-9
Double Unders/Singles-40-30-20
Kipping pull ups/ring rows(newbies)
Box Jumps







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